Sunday June 21, 2026

Happy Father's Day to all the Dads!!

Warmup:

5 min Static Stretches: hips, hamstrings, calves, shoulders

1:00 bar hang

1:00 bike/1 lap run, easy

:30 deep squat hold with alternating hand reaches to ceiling

1:00 bike/1 lap run, moderate

:30 air squats

1:00 bike/1 lap run, hard

10 jump squats

warmups on weights for squats/snatches

WOD

Switch Inside/Outside every 3 mins for a total of 24 minutes (4 rounds)

Outside

4 Tire Flips

4 Tire Jumps

4 Agility Ladder (2x up and back) - Bunny Hops down / High Knees back

4 reps on each of 4 Wall Balls

100 m KB/DB Front Rack Carry

Inside

Squats from rack (Front or Back squats) - 4-6 reps on both bars

8 Pull ups (use all 4 pullup bars in back of gym - 2 reps at each)

6 reps in Snatch Ladder (2 reps at 3 different weights)